You can achieve a healthy outlook by choosing to balance the needs of your mind, body and spirit. Regular exercise, eating right, resting or meditation and seeking support can lead to emotional and physical well-being.
Experts' Recommendations
- Get at least 7-8 hours of sleep each night.
- Take 10,000 steps during your everyday routine.
- Get at least 150 minutes (2 hours and 30 minutes) of moderate-intensity activity and 2 days of muscle strengthening activity per week.
- Make half your plate fruits and vegetables each day (which is about 8 servings of fruits and vegetables each day).
- Build a healthy plate with lean proteins, fruits, vegetables, whole grains, and dairy each day.
- Get 10 minutes of movement every hour.
View the 2018 Health and Wellness Resource Calendar to help support healthier habits!
Technology
Leverage technology to help you reach your sleep, activity, and nutrition goals!
These personal fitness devices combine biosensors, web or smartphone applications, and online communities so you can track your personal progress, create online competition between friends, and use the data to help motivate change.
- MyFitnessPal - A free website where you can set goals for weight loss, log your meals and activity, and get social support.
- LoseIt - A website and app where you can track your food intake.
- SuperTracker - A website developed by the USDA to create a custom nutrition and activity plan based on your goals.
- FooducateTM - A website and app to help you eat better. You can use this tool to scan and choose healthy groceries. Each product is automatically graded (A-, B+, C, etc...) by a scientific algorithm based on its nutrition facts and ingredient list. Fooducate recommends minimally processed, real foods, that are naturally rich in nutrients and antioxidants.
- My Family Meal Planner -Provides easy to use hard copy family meal planning tools and Smartphone apps.
Recommended Apps
Free Android Apps
- Depression CBT Self-Help Guide
- Positive Thinking
- Depression Inventory
- Health Through Breath
- Fig
- Secret of Happiness
- Headspace Meditation
Free iPhone Apps
Rally
Available as part of your benefits package, Rally makes it easy to manage your health and your health care with daily recommendations tailored just for you and to give you all the support you need to improve your quality of life.
Rally gives you personalized recommendations and rewards you for making healthy lifestyle choices!
Build Better Habits
Rally will then recommend missions for you: simple activities designed to help immediately improve your diet, fitness and mood.
Win Cool Stuff
Plus, on Rally there are lots of ways to earn Rally coins, which you can use for chances to win great rewards. Rack up coins for joining missions, pushing yourself in a challenge, and even just for logging in every day.
Start Easy and Level up When You’re Ready.
Rally will help you improve your diet and fitness, lose weight, reduce stress, quit smoking, and much more!
Register at myuhc.com and take the Health Risk Assessment, improve your health and manage your health care. Click here to take your Rally Health Survey!
Other Resources
- Creative Escape at 700 Lavaca
- Cancer Care During the Holidays
- Bring Change to Mind
- Financial Wellness - Resources available to help develop the skills needed to better manage finances.
- 30 Steps to Financial Wellness
- Money Smart - A Financial Education Program
- Mental Health
- Mental Health America
- Mental Health Screening - For all ages, early detection, assessment, and linkage with treatment and supports, such as your EAP, can prevent mental health problems and poor life outcomes from accumulating. Early intervention can have a significant impact on the lives of children and adults who experience mental health problems.
- Meditation Information
- Cigna Will Center - CIGNA's Will Preparation4 Program helps you and your family plan and protect your financial future by using a simple, online tool.
- Cigna Life Assistance Program
- National Center for Complementary and Alternative Medicine - NCCAM is the Federal Government's lead agency for scientific research on health interventions, practices, products, and disciplines that originate from outside mainstream medicine.
- EAP Newsletters
